The knee is one of the largest and most complex joints in the body and so the scope for injury is considerable and varied in nature.

Knee pain is a common complaint that affects people of all ages. Causes can range from an injury, such as a ligament tear or fracture, to medical conditions such as arthritis or osteoporosis. We often see these problems in runners with suboptimal mechanics or poor programme progressions.

Regardless of the cause, knee pain can be a debilitating condition that limits mobility and reduces quality of life. However, there are exercises and treatments that can help alleviate knee pain and aid in recovery.

Before tackling the problem, it’s important to consult a professional to ensure that you are following a rehabilitation programme that is appropriate for you. Initially, you may need to be non-weight bearing and you may also be advised to arrange a scan before starting exercise. An experienced practitioner should also provide guidance on the intensity and duration of the rehab exercise programme going forward.

Dealing with an injury can be daunting, fortunately, there are a series of activities and exercises that can aid in your recovery and help prevent knee pain in the future.

Swimming:

Hydrotherapy and light swimming are great ways to help alleviate the symptoms of knee injury. This low-impact exercise is easy on the joints and can help improve strength in the muscles surrounding the knee, plus it’s great for cardiovascular health, but make sure to avoid breaststroke in the early stages to avoid knee strain.

Knee mobility:

You can improve the range of motion, reduce stiffness, and alleviate pain in the knee joint with a few simple exercises:

Quad Stretch: Standing side on to a wall or rail, bend the knee and bring your heel towards your glutes, you may need a band around the foot to help. Gently pull your heel towards your glutes until you feel a stretch in the front of your thigh. Hold for 20 to 30 seconds and then release. Aim for 5 repetitions on each leg.

Chair Stretch: Standing facing a chair against a wall, place the injured knee on the chair and hold onto the back of the chair. Slowly move your body forward to increase knee flexion, keeping your knees in line with your toes. Hold for 10 seconds, then slowly push back up to the starting position using your arms. Aim for 10 repetitions on the symptomatic side.

Resistance Training:

Resistance training, such as weightlifting or using resistance bands, can help to strengthen the muscles around the knee joint. Start with just your bodyweight and gradually increase the intensity over time by adding multi-directional stepping movements and increased loads.

With any rehabilitation exercise it’s important to start slowly and gradually increase the intensity and duration of the exercises over time, but if you experience pain during any of these exercises, stop immediately and rest your knee. Don’t forget – consult with a professional before starting any new exercise routine, especially if you have a history of knee pain or injury.

If you need any more advice or would like to hear more about our Return to Play programme, a bespoke programme designed to help you get back on form post-surgery or injury, please email info@coachlondon.uk or call us on +44 20 7315 4260.

Written by Gareth Cole – Co-Founder & Head of Performance